Monday Motivation

Have you signed up for the BIG THREE CLASSIC yet?

Perform the EMOM with a 15 lb or 45 lb empty barbell if you are new
and working on your OHS technique. Add more reps to the Tor Complex if
you’re using a very light weight due to OHS ROM.

PART 1:

FITNESS/SPORT

10 Min EMOM

Min 1: “Tor Complex” 1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Min 2: C2B Pullup Practice. Aiming for unbroken sets you can maintain for 5 Sets

For Tor Complex choose a starting load you can achieve the best ROM
and positioning. Stay at this weight or continue to add weight until
you can’t reach the proper ROM.

For C2B Pullups, opt to continue working your strict pullups, kipping
pullups or a combination of both

PART 2:

FITNESS

60 Bar Facing Burpees for time BUT…at the top of the minute complete
5 Wall Balls. The WOD begins with Wall Balls.

SPORT

CROSSFIT OPTION:

60 Bar Facing Burpees for time BUT…at the top of the minute complete
5 OHS 115/75. The WOD begins with OHS.

OPTIONAL CORE CASH OUT:

3 Sets of
20 Deadbugs holding 25/15 lb Plate Over Chest
20 Hollow Rocks

or

OLY ACCESSORY OPTION:

A. Power Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
5 Sets of 1 Rep @ 75%

B. Snatch Pull
3 Sets of 2 Reps @ 100% of Squat Snatch

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

COACH LED COOLDOWN